3.

1 Understand Why We Procrastinate

1. Unhappy feeling with the task 2. Funnel attention onto a more pleasant task 3. Feel happy
3.2 Habits Have 4 Parts
1. The cue 2.

The routine 3. The reward 4. The belief

3.3 Anti-Procrastination: Process vs Product
Focus on process (just do it, 25 mins) Not concerned about product/result Enjoy the process
3.

4 Anti-Procrastination: Develop Good Zombies (Habits)

What launches you into anti-procrastination mode? 1. The cue - Location - Time - How you feel - Reactions 2. The routine - Plan 3. The reward 4.

The belief

3.5 Good Anti-Procrastination Habits - Daily Life
1. Put items into Daily, Weekly Plans (To-Do Lists) 2. Prioritize 3.

Do important and hard things first in the energetic time period. 3. Focus on process (25 mins) 4. Have rewards 5. Have finish time!

3.6 Anti-Procrastination Strategy SummingUp
Summing up procrastination: - Keep a planner journal - Commit yourself to certain routines and tasks each day - Delay rewards until you finish the task - Watch for procrastination cues - Gain trust in your new system - Have backup plans for when you still procrastinate - Eat your frogs first
3.

7 Diving Deeper Into Memory

- We are good at visual memory. Associate to-be-remembered things with images. - Repetition & Feedback, make short-term memories to long-term ones. - Hand writing, hand drawing - Use flashcard program like Anki
3.7A Long Term Memory
- Spaced repetition for consolidation, reactivation-to-reconsolidation - Spaced learning, instead of one big-block learning
3.8 Memory Enhance Techniques: Meaningful Association, Memory Palace
- Use initials to form a meaningful word - Use image to associate a concept - Use a palace (or home) to hold multiple memory items.
3.9 Memory Insight SummingUp
- Long-term vs Short-Term (Working) memories: ==> spaced repeating - Visual capacities, use them - visual ~ abstract association